Chapter 7

 To be well nourished is simply a matter of eating foods with enough of the right nutrients.  FALSE- Eating foods with enough nutrients is important, but equally important is to keep from eating too much or too little food.  The average American consumes about 130 pounds of fat per year.  TRUE

 Of all the things in foods that cause diseases, sugar is probably the biggest trouble maker.  FALSE- Fat is by far the biggest culprit  A teaspoon of fat has more than twice the calories of a teaspoon of sugar.  TRUE  Electrolytes are dissolved minerals that carry electrical charges.  TRUE

 To be sure to get enough protein, you must eat meat.  FALSE- You can easily get enough protein from grains, beans, vegetables, milk, and eggs without eating any meat.  Vitamin supplements can be useful in treating many diseases.  FALSE- The only disease that a vitamin supplement will cure is the one caused by a deficiency of that vitamin.

 The best dietary measure against cancer is to take antioxidant vitamin pills each day.  FALSE- The best dietary measure against cancer is to consume at least 5 servings of vitamin-rich fruits and vegetables each day.  Most people easily get enough calcium, because it is found in so many foods.  FALSE- Low intakes of calcium are common, because few foods contain large amounts.

 Is what we eat influenced by advertising?  Does advertising try to trick us into believing a food is healthier then it really is?  Why is our country so over weight?  Why is it important to develop healthy eating habits while your young?

 Does food cost influence what Americans eat?  Why are processed foods usually cheaper then fresh healthier foods?  Is it ok to eat unhealthy foods if you counter it by exercising a lot?

 You choose to eat a meal about a 1,000 times a year.  You will choose when to eat, what to eat, and how much to eat about 65,000 times in your lifetime (if you live to be 65).  You will consume about 50 tons of food.

 The average American consumes 130 pounds of fat per year.  This amount of fat would be equal to eating more than one full stick of butter each day.  Each day’s intake of nutrients may affect your body only slightly, but over a period of years, the effects of those intakes builds up.  This is why it’s important for you to learn now to make wise food choices.

 Good nutrition helps make people’s bodies strong, fit, and healthy  Bodies are beautiful in many different ways, but to be it’s most beautiful, it must be well nourished.  Adequate intakes of all the nutrients underlie the health of your complexion, the straightness of your bones, the shape and strength of your muscle

 Your body is growing and renewing its parts all the time.  Each day it adds a little to its tissues as you gain height and strength.  It also replaces some old muscle, bone, skin, and blood with new tissues.  In this way some of the food you eat today becomes part of “you” tomorrow.

 The best food for you, then, is the kind that supports normal growth and maintains strong muscle, sound bones, healthy skin, and enough blood to cleanse and nourish all the parts of your body.  It should also reduce your risks of developing illness later in life.  Your food choices along with your lifestyle choices either raise or lower your chances of becoming ill.

1. Eat a variety of foods. 2. Balance the food you eat with physical activity- maintain or improve your weight. 3. Choose a diet with plenty of grain products, vegetables, and fruits. 4. Choose a diet low in fat, saturated fat, and cholesterol. 5. Choose a diet moderate in sugars. 6. Choose a diet moderate in salt and sodium.

 Some people do not obtain enough nutrients from their food. They may develop nutrient deficiencies or other forms of malnutrition.  Nutrient Deficiencies- Too little of one or more nutrients in the diet. A form of malnutrition.  Malnutrition- The result in the body of poor nutrition; under nutrition, over nutrition, or any nutrient deficiency.

 Adolescents & teens are sensitive to deficiencies because they are growing at astonishing rates.  A person who does not receive proper nutrition during the teen years may never reach full height, because of all of the nutrients they need for growth.  After the person reaches adulthood, growth stops, even if the diet is excellent.

 A form of malnutrition caused by inadequate food intake or the body's inability to make use of needed nutrients.

 Too much food energy or excess nutrients to the degree of causing disease or increasing the risk of disease.  Regarded as a form of malnutrition when it leads to morbid obesity

 Good nutrition promotes growth and helps prevent diseases.  Both under nutrition & over nutrition threaten health.

CaloriesActive Female Teen 2,200 Active Male Teen 3,200 Fruits2 cups2 ½ cups Vegetables3 cups4 cups Grains7 ounces10 ounces Protein6 ounces7 ounces Dairy3 cups Oil6 teaspoons11 teaspoons Extras-fat and sugars290 calories650 calories

 Carbohydrate  Provides energy as glucose  Fat  Provides energy as fatty acids  Protein  Builds working body parts and can provide energy as amino acids

 Carbohydrate  4 calories per gram  Fat  9 calories per gram  Protein  4 calories per gram

 Starch:  The main carb in grains and vegetables, is the main energy source for people around the world  Fiber:  Helps maintain the health of the digestive tract. The body needs about 25 grams of fiber each day  Sugars:  Carbs found both in foods and the body.  Glucose: blood sugar of body’s fuel  Fructose: natural sugar in fruits and honey  Sucrose: also known as table sugar  Lactose: natural sugar in milk

 Fat supplies body fuel  Some types of fat are essential and important for a healthy nervous system  Fat is stored in a layer of cells beneath the skin, mainly in the abdomen  Body fat helps insulate the body and protects the organs from shocks and bruises  Too much body fat, however, is not healthy!

 The fats you consume come in two forms.  Saturated Fats  Mainly animal sources, including meat, whole milk, butter, and cream. These fats strongly associated with heart disease  Unsaturated Fats  Mainly come from vegetable oils. These fats less associated with heart disease

 Proteins are the body’s machinery. Protein is found in meats, fish, poultry, eggs, cheese, milk, grains, beans, and nuts.  A set of 20 different amino acids form proteins  Your body can make some of the amino acids for itself, but essential amino acids cannot be made by the body and must be eaten in foods.  A person who does not consume enough protein can become protein deficient.

 There are two types of vitamins:  Fat-soluble  Vitamins able to dissolve in fat and remain in the body  Can be dangerous if a person takes too much  Water-soluble  Vitamins able to travel in the body’s watery fluids and leave the body readily in urine  You should eat foods that provide these types of vitamins regularly to replace those that you have lost

 All minerals, even those present in tiny amounts, are essential for proper body functioning  Calcium is the most abundant mineral in the human body  Iron is present in every living cell and is the body’s oxygen carrier  Not having enough iron can cause anemia  Electrolytes are minerals that dissolve in the body’s fluids and carry electrical charges. They help maintain proper balance of fluids in the body  Sodium, chloride, and potassium

 Underweight: weight too low for health.  Obesity: over fatness to the point of injuring health

 Heart Disease  Stroke  Diabetes  Many cancers  Joint pain  Muscle pain

 Body fatness can be measured with a skin- fold caliper during a skin-fold test  Pinch test  -Scale weight does not determine someones body fatness.

 skin-fold test: a test of body fatness  skin-fold caliper: a pinching test that measures the thickness of a fold of skin on the back of a arm  pinch test: an informal way of measuring someone’s body fat  body mass index (BMI): an indicator of how eight overweight or underweight a person is

 The right weight for you depends on many factors  We should all shoot to have a healthy amount of body fat and pay less attention to what the scale says Good body fat percentages  Males: 5%-14% Acceptable 20% or less  Females: 8%-23% Acceptable 30% or less

 The body’s lean tissue is vital to health.  What a person wants to lose weight, they should lose fat whereas when a person wants to gain weight, they should gain lean tissue and fat.  Diuretic is a drug that causes the body to lose fluids.  This is a dangerous way to attempt to lose weight  Heavy exercise is losing large amounts of fluids by sweating  This is another dangerous weight-loss technique.  Body water is a large part of someone’s weight, so it is a temporary way to lose weight, but lose little body fat.

 When a person stops eating altogether, your body has to go into stored fuels like fat and glycogen  If an average person fasts, they have enough fat to provide their body with energy for weeks  Supplies of carbohydrates, stored as glycogen, are very little  When there is not enough glycogen left, your body begins breaking down protein in your muscles and organs and converting it to carbs  For every pound of body protein used for fuel, 3-4 pounds of water are lost  If you continued to not eat, you would die in about 10 days, but instead your body begins slowing down mentally and using stored fats and carbs

 Fad diets and fasting aren’t safe and definitely aren’t effective in losing weight  Ways to maintain weight includes water pills, diet pills, muscle stimulators, and hormones.  Diet pills are medications that reduce the appetite or otherwise promote weight loss

 A large number of teens and adults have become obese, and face serious body-weight related diseases  Weight-loss surgery is available for everyone but you must have a BMI or 40 or greater.  Other factors include growth status, skeletal system maturity, emotional development, family support, and the ability to follow diet instructions.  Surgery can cause infections, nausea, and vomiting short-term, but nutrient deficiencies and psychological challenges can occur long-term.

 Step 1: Choose a calorie level you can live with  If you eat -500 calories a day for 7 days, then you have 3,500-calorie weekly shortage  That is enough to lose a pound of body fat  If you practice this plan you can easily maintain a healthy weight for the rest of your life  You should not lose more then 1-2 pounds per week.

 Step 2: 3 meals a day is standard for our society, but in diets, many choose to eat 4 or 5 smaller meals  it is important to eat regularly, and before you get very hungry  when you decide to eat, eat the entire meal you have planned for yourself  don’t eat again until your next meal

 Step 3: Control your portion sizes, they greatly influence your daily calorie intake  the bigger the food servings, the bigger the portions people consume  as people eat larger servings, their calorie totals increase  Measuring your food and reading labels before eating is always a good idea

 most people hate the idea of physical activities  weight loss is impossible without physical activity.  physical activity contributes to weight management by helping to develop body's lean tissue.